Vitamin B12

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN B12

  • Cobalimin

  • Water soluble

Best plant food sources

Grains: fortified cereals

Legumes: fortified soymilk, fortified tofu

Other: fortified nutritional yeast, fortified vegan yogurt

Function in the body

  • Supports central nervous system

  • Metabolizes fatty and amino acids

  • Needed for creating red blood cells and cell division

  • Helps maintain and protect nerve cells

  • Enhances muscle growth

  • Helps make DNA

Health benefits

  • May reduce risk of Alzheimer’s

  • May lower the risk of heart disease

Symptoms of deficiency

  • Memory loss; dementia

  • Anemia

  • Fatigue; dizziness/fainting; bad balance

  • Weight loss

  • Numbness in the arms and legs; tingling

  • Arthritis

  • Skin problems: rosacea, eczema, acne

Groups at risk for being deficient

  • Adults over 50

  • People with Celiac, IBS, Crohn’s or Colitis

  • Diabetics

  • People with pernicious anemia

  • People that have had weight loss surgery

  • Vegans and vegetarians

Other notes

  • Isn’t available in plant foods

  • Our bodies don’t produce this vitamin—it is only produced by bacteria in the digestive tracts of mammals